Thursday, May 18th CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Saturday, May 20th CFM 11th Anniversary Party at 5 pm! Mark your calendars and come celebrate with us as we indulge in food, drinks and fun. Food and beverages will be provided, and this year will be catered by the always amazing Marlow’s Tavern!!
6:00a: All Levels CrossFit- Patrick
7:00a: All Levels CrossFit- Patrick
8:00a: Open Gym- Patrick
12n: All Levels CrossFit- Patrick
1:00p: Open Gym- Patrick
4:00p: Open Gym- Michael
5:00p: All Levels CrossFit- Michael
6:00p: All Levels CrossFit- Cameron
7:00p: All Levels CrossFit- Kevin
8:00p: Open Gym- Michael
Workout of the Day (WOD)
A. For Time [16min cap]
100 Alternating Dumbbell Snatches (50/35)
100 Toes To Bar
100 Bar-Facing Burpees
B. For Max Load [8min cap]
3 Rep Clean
All the reps in the Partner WOD are team totals. 1 partner working at a time. Partners must complete a minimum of 3 burpees before switching. Part B begins immediately following completion of part A or time cap. Each athlete will complete 3 cleans at the same weight within the 8 minutes. The reps do not have to be unbroken but only 1 athlete may complete their 3 reps at a time. Minimum increase in weight of 5 lb increments.
Post time for WOD and load for cleans
Ex: 13:45, 225#, 255#
And coming tomorrow…
A. Snatch Complex
Hang Squat Snatch + OHS
4 x 2+1
B. AMRAP 10
5 Strict Handstand Push Ups
10 Overhead Squats (95/65)
15 Dumbbell Hang Power Clean (50’s/35’s)
Post load for complex and rounds for AMRAP. Ex: 190#, 6+12 Rx.